The main cause of visceral fat accumulation in normal people is the basal metabolic rate (BMR) - a factor that determines the speed at which the body burns energy at rest. If this rate is low but you still eat a lot, eat a lot of fatty foods and lack exercise, the amount of calories consumed will exceed your consumption. That excess calorie will be converted into fat and stored around internal organs.
According to research from the Harvard School of Public Health (USA), 20-minute muscle training per day helps reduce around-abdominal fat more effectively than regular aerobic exercises.
In contrast, people who sit for long periods with little exercise have an average waist increase of 0.08 cm per day. Just replace 30 minutes of watching TV with 20 minutes of muscle training, you can significantly reduce waist circumference and visceral fat. It is important to maintain a regular routine, because just 20 minutes of exercise per day can bring clear results if you persevere.
Muscle training exercises can be done anytime, anywhere, in which squat is a simple but effective choice.
How to do it:
Stand up straight, step your feet forward slightly and place your hands on a table or chair to maintain balance. Bring your toes outward in an V shape, keeping your back straight. From lowering yourself by bending your knees, then stretching straight back.
Do 20 times a day. If you feel pain in your knees, reduce the curvature or number of times to avoid injury.
